The first round you do 21 reps of the 3 exercises followed by your 200m row, then you do 15 reps followed by the row and then 9 reps followed by the row. This workout will not take very long so make sure you really push yourself, set targets on the rower and make sure you achieve them. Its non stop so don’t rest, just remember that when your rest is due at the end its all over. On your burpees make sure your chest goes all the way down and touches the floor and don’t forget to jump at the end and clap above your head. 3 Rounds (non stop) 21-15-9 Push Press Box Jumps Burpees 200m Row [wpdm_file id=83]